M'kay

March 2013

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest. 

2013 Races:

  • Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
  • Yakima Skyline Rim 50K (4/21) - 7:16:20
  • Grey Rock 50K (5/13)
  • White River 50M (7/27)
  • Cascade Crest 100M (8/24-25)

 

Long-Term Running Goals:

Find my true running potential, then exceed it.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
167.6639.450.0013.51220.62
Altra Provision Old Miles: 107.69Hoka Stinson B Miles: 51.70Hoka Stinson Evo Miles: 53.10Altra Provision Miles: 8.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.160.000.000.0012.16

12.16 mi, 1:40:27, 8:16/mi.

Work has gotten in the way the last couple of days.  Finally took time to clear my head for a while today and managed to get a couple of ideas, but didn't manage to shake all the stress.

Altra Provision Old Miles: 12.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.090.000.004.009.09

9.09 mi, 1:11:10, 7:50/mi.  4 x 1 mi repeats w/ 1 mi rest.

The repeats definitely got harder as I went, despite the first two being uphill and the last two downhill. 

Altra Provision Old Miles: 9.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

8.35 mi, 1:07:53, 8:08/mi.

Legs very tired. 

Altra Provision Old Miles: 8.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

6.06 mi, 49:53, 8:14/mi.

Wet.  Forgot my hat so especially miserable.  One of those runs where I had to really work at not bailing completely. 

Altra Provision Old Miles: 6.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.285.000.000.009.28

9.28 mi, 1:12:17, 7:48/mi.  5 miles @ marathon/HM effort.

Planned on 7 miles of marathon/HM effort total, but after a GI pitstop at mile 2, a nausea pit stop at mile 4, and legs of lead, I punted at 5 and limped back home the last 3 miles.  

Hoka Stinson B Miles: 9.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.390.000.000.0016.39

16.39 mi, 2:15:22, 8:16/mi. 

5.5 mi road, the rest forest roads, a nice run through the woods on a gorgeous day. 

Hoka Stinson Evo Miles: 16.39
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

6.01 miles, 48:48, 8:09/mi.

Up at 1:45 am to catch a flight to Orlando, then a run after getting to the hotel.  Needless to say, expectations were set pretty low. 

Altra Provision Old Miles: 6.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.510.000.004.5110.02

10.01 miles, 1:20:01, 8:00/mi.  1-5-5-1 Repeats, 1 minute increments, equal time on/off.

Warmer, flatter, and more concrete than I'm accustomed to.  Not a whole lot of fun but got it done. 

Altra Provision Old Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.220.000.000.008.22

8.22 miles, 1:06:54, 8:08/mi.

Easy miles. 

Altra Provision Old Miles: 8.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.230.000.000.008.23

8.23 miles, 1:07:33, 8:12/mi.

Sunny and warm and still flat.  Easy miles after work. 

Altra Provision Old Miles: 8.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.067.000.000.009.06

9.06 miles, 1:06:52, 7:23/mi.  1 mile warmup, 7 miles @ MP effort, 1 mile cooldown.  

Despite feeling like this run was going to be difficult, even the warmup mile was quicker than expected.  Gradually ratcheted down from the 7:30s to the 7:00s with one under 7.  Fastest run of this length in a long time. 

Altra Provision Old Miles: 9.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.070.000.000.005.07

5.07 miles, 44:48, 8:50/mi.

2 days off and feeling horrible again.  Headache hasn't helped matters any. 

Altra Provision Old Miles: 5.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.160.000.000.006.16

6.16 miles, 51:51, 8:25/mi.

Headache, day 2.  It feels like sinus but I can't seem to get whatever is in there to drain.  Nothing feels easy. 

Altra Provision Old Miles: 6.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.690.000.000.007.69

7.69 miles, 1:05:26, 8:30/mi. 

3 miles on the roads with the rain and winds, then onto some logging roads for my sanity, otherwise I would've only done 4.  Kept my eyes up looking for shed elk antlers but no luck, only plenty of elk scat.

Hoka Stinson B Miles: 7.69
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.330.000.008.33

8.33 miles, 1:09:26, 8:20/mi.

Moderate effort trail run.  Windy and rainy today, so fled to the woods.  Pushed the effort a bit throughout and got some good ups and downs in. 

Hoka Stinson B Miles: 8.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.120.000.008.12

8.12 miles, 1:03:05, 7:46/mi.  

Didn't mean for this to turn into more than an easy run, but felt good to stretch the legs and next thing you know I was cruising. 

Altra Provision Miles: 8.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.590.000.000.0016.59

16.59 miles, 2:36:45, 9:27/mi.

Explored some new forest roads, discovered a loop route that only required 1/4 mile of bushwhacking, lots of vert (1900+'), plenty tired, time to eat. 

Hoka Stinson Evo Miles: 16.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.130.000.000.003.13

3.13 miles, 26:56, 8:36/mi.

Tired.  Three miles was a struggle so I quit to conserve energy for cutting grass and moving sand. 

Hoka Stinson B Miles: 3.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.070.000.005.009.07

9.07 miles, 1:11:39, 7:54/mi.  5 x 1 mile repeats w/ 1/2 mile recovery walk/jog.

Been some time since I've done mile repeats.  Here to report that they still hurt.  2 uphill, 1 rolling, 2 downhill.  (7:22, 7:18, 6:38, 5:57, 6:18).  Faded a bit on the last one, so probably most were in the 6:30-ish range taking terrain into account.  Not exactly speedy but I'll take 'em. 

Altra Provision Old Miles: 9.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.096.000.000.008.09

8.09 miles, 1:01:59, 7:40/mi.

Inadvertent Progression Run.  

Hoka Stinson B Miles: 8.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.080.000.000.004.08

4.08 miles, 33:23, 8:12/mi.

Didn't feel like doing very much. 

Altra Provision Old Miles: 4.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.127.000.000.009.12

9.12 miles, 1:08:34, 7:31/mi, w/ 7 moderate effort miles.

The moderate effort miles were "full stride" miles....just enough to get out of the shuffle but not hard enough to really go fast.  Lingering fatigue in the legs forced a couple of brief pauses.  Glad to be done....legs are tired.

Hoka Stinson B Miles: 9.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

6.12 miles, 51:25, 8:25/mi.

Easy run, beautiful afternoon.  Good sleep but the fatigue lingers. 

Altra Provision Old Miles: 6.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.120.000.000.0020.12

20.12 miles, 3:12:16, 9:33/mi, 2500' climbing.

A nice run thru the woods.  Mix of roads, trails, and cross country.  First 20 miler of the year.

Hoka Stinson Evo Miles: 20.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

6.06 miles, 52:27, 8:40/mi.

Short and easy enjoying the sun.  Still feeling pretty beat (and a bit beat up) from yesterday's long run. 

Hoka Stinson B Miles: 6.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
167.6639.450.0013.51220.62
Altra Provision Old Miles: 107.69Hoka Stinson B Miles: 51.70Hoka Stinson Evo Miles: 53.10Altra Provision Miles: 8.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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